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September 14 2016

13
Sep

September 14 2016

wake-up-early-meme

September 14 2016

Starting on Friday, 5:30AM class has been officially added to the schedule! The morning crew has been growing in numbers and continues to challenge Coach David, who has not had enough coffee by that point in any way, shape, or form, with negotiation tactics on the WOD that all of you get to enjoy in later classes. Wake up early and get it done!

STRENGTH
A) Back Squat:
4×2 at 80% 1RM
B) Chin-up Hold:
4x 15 secs
C) Ring Dip Hold (Top):
4x 12 secs
D) Handstand Hold:
3x 20 secs

WOD
For time:
50 Double Unders/150 Jump Rope Singles
40 Russian Twists, CRX: 35/25 lbs, FRX: 25/18 lbs
30 Pull-ups/FRX: Assisted Pull-Ups
20 Weighted AbMat Sit-ups, 20/10 lbs
10 Kettlebell Lunges, CRX: 35/25 lbs, FRX: 25/18 lbs
20 Weighted AbMat Sit-ups, 20/10 lbs
30 Pull-ups/ FRX: Assisted Pull-Ups
40 Russian Twists, CRX: 35/25 lbs, FRX: 25/18 lbs
50 Double Unders/150 Jump Rope Singles
*The Russian Twists and Lunges are L + R = 1, so 80 total and 20 total, respectively, each time.*

This WOD will bring your core into focus, especially after the Gymnastic Holds for Strength, so be ready to admire your tighter tummy in the mirror afterward. Let’s see how all of the Pull-Up focus has paid off, too!